Diabetes Diet – Create your healthy eating plan

June 25, 2025

You can live well with diabetes by focusing on the types of foods you eat. Changes in blood-glucose levels are most strongly influenced by what you eat, so learning a simple eating plan is your first and strongest weapon. The good side: a healthy diet that works for diabetes simply needs to avoid spikes or drops in blood sugar. You will find a basic guide covering nutrition to help you create satisfying meals that give you steadily high energy.

Just because something is labelled “sugar-free”, does that mean you can eat as much as you like? In this eye-opening video, we uncover the truth behind sugar-free products and how they really impact your health, especially if you’re managing diabetes.

From hidden ingredients to unexpected effects on blood sugar levels, we reveal what you need to watch out for to make smarter choices. If you’ve ever been tempted by the “sugar-free” label, this is essential viewing — tune in and find out what’s really on your plate!

Watch our insightful video to learn “If it is sugar free, can I eat as much as I want?“

Understand your main fuel: carbohydrates

Glucose is the form that carbohydrates become which is why they raise blood sugar quickly and strongly. That doesn’t make carbs the enemy; your brain and muscles still count on them. We are aiming to:

Choose quality carbs – For carbs, eat whole-grain breads, brown or black rice, oats, quinoa, barley, corn, lentils, beans, fruit and a great deal of non-starchy vegetables.

Limit refined carbs – Avoid too much white bread, sugary cereals, pastries, soda, candy and sugary juices, as they are bad for your blood sugar and don’t give you much nutrients.

Mind portions – As general advice, eat 30–60 g of carbohydrate at main meals and 15g at snacks, unless your healthcare team wants something different. Using nutrition labels and kitchen scales for a few weeks helps you to judge how much food to cook.

Build your plate with the 50-25-25 method

You should serve ½ plate of non-starchy vegetables like leafy greens, broccoli, peppers, zucchini, cauliflower, tomatoes, cucumbers and/or eggplant because they have fibre, fewer carbs and lots of vitamins, helping you to feel full.

Taking the skin off chicken or turkey and adding fish, eggs, tofu, tempeh, beans, and lentils to 1/4 of your meal helps stabilize your blood glucose and is good for your muscle health.

For another quarter serving, choose smart carbs and whole grains like brown rice, quinoa, whole-wheat pasta, sweet potato or corn.

Add one spoonful of whatever healthy fat you like such as olive oil, avocado, seeds—or nuts if you’re not allergic. If you cannot eat nuts, sunflower, pumpkin or chia seeds offer a good alternative for heart-healthy fats.

Choose proteins that pull double duty

Because protein is satisfying, you may eat less and it also helps regulate your blood-sugar levels. Try to get between 15 and 30 grams of protein with each meal.

Eating fish and seafood helps reduce inflammation and supports your heart. You can buy canned tuna or salmon for a low price.

To be healthier, choose lean meats, reduce or eliminate visible fat and take off the skin from your poultry.

These plant-based foods have protein along with fibre: beans, lentils, edamame, tofu and tempeh. When you rinse canned beans, the sodium content is reduced by about forty percent.

Try eggs — they work well in many dishes and are free of carbs. A veggie omelette tastes great with whole-grain toast for your morning meal.

Include the right fats

Some fats are better for you than others. Everyday unsaturated fats make insulin more effective and protect your heart, but too many trans-fats and saturated fats work against their action. Prioritize:

Some good types of monounsaturated fats are olive oil, avocado and sesame oil.

Sunflower, pumpkin, flaxseed, fatty fish and chia seeds are sources of polyunsaturated fats.

Reduce your intake of butter, lard, palm oil and foods fried in commercially made products. They boost levels of bad cholesterol and may cause insulin resistance to worsen.

A teaspoon of oil or an avocado is all you need for fats each meal, as they are full of calories.

Fibre: the uncelebrated hero

Eating fibre helps your digestion, keeps blood sugar controlled after meals, feeds beneficial gut bacteria and prevents constipation. Make sure you consume at least 25 g of protein daily as a woman and 38 g for men. Optimizing your fibre intake can be simple.

When possible, go for whole fruit over natural or pure fruit juices. One medium apple contains 4 g of fibre, but you will get little fibre from a glass of apple juice.

Choose whole grains such as oats or barley, rather than grain flours when you can.

You can add beans or lentils to your soup, mixed salads or any type of casseroles.

You could add chia or ground flaxseed to your yogurt or cooked breakfast oats for extra nutrition.

Introduce fibre slowly and remember to drink more water to stop yourself from bloating.

Hydration matters

A mild decrease in your body’s water supply can increase blood sugar because there is less water to dilute the glucose. Your goal should be 1.5–2 litres (6–8 cups) of water each day. Unsweetened tea, coffee and sparkling water are part of the list. Adding a bit of citrus, cucumber or mint to water is a great idea if you are a fan of flavoured drinks. Avoid fruit juices and sweet drinks; a low-carb treat is club soda with lime.

Portion control and meal timing

People feel blood-sugar changes more strongly when their meals are very different in size. Instead:

Eat something small every 3–5 hours to keep your blood sugar at a healthy level and stop yourself from overindulging.

Measure the portions of your meals every few days. A ½ cup of cooked grains is the same size as a tennis ball, while 85g of cooked meat looks like a deck of cards.

Make your portions look larger by choosing smaller plates and bowls.

Don’t rush – it takes your brain about 20 minutes to realize you’re full once you start eating.

Snack smart

Having a good snack during the afternoon can stop you from feeling tired and ensure your fasting is steady all night. Pair a little bit of carb with some protein or healthy fat.

Adding cinnamon to a cup of plain Greek yogurt
Sunflower seed butter plus an apple
Raw vegetable sticks and hummus
Popped popcorn, then drizzled with olive oil on top

Personalise with the ABCs: Activity, Budget, Culture

Activity level: If you work out a lot, you may find that you need a little more carbohydrates or should have a snack before your workout.

Budget: Frozen vegetables and store-brand beans can more or less give you the same nutrients as more expensive or fresh types. Oats, eggs and canned tuna are inexpensive basics you can buy.

Culture & taste: Do you enjoy rice? To make the switch easier, go for brown or blend half brown with half white. Do you enjoy spicy dishes? Herbs and spices are a healthy way to add more taste without any additional sugar or sodium.

Sample one-day menu (nut-free)

Breakfast: Whisk together eggs, green peppers, spinach, onion and olive oil for the veggie omelet served with a single slice of whole-grain toast

Morning snack: Cottage cheese with blueberries

Lunch: Grilled chicken salad includes a chicken breast, assorted greens, cherry tomatoes, cucumber, plus chickpeas, with a vinaigrette dressing

Afternoon snack: Around lunchtime, try a pear and pumpkin seeds for your snack

Dinner: Grilled salmon with lemon; quinoa; roasted broccoli and carrots (per 2 cups of vegetables, 1 tsp oil)

Evening: Unsweetened herbal tea

Practical tips to make it stick

Plan and prep once, eat many times

By cooking quinoa, roasting veggies and grilling chicken on the weekend, you’ll have easy meals ready for many different days. Divide them into containers for meals you can grab and carry on-the-go on your busy days.

Read labels

Check the labels: just because a food has low sugar doesn’t mean it has no carbs. Check the carbohydrates as well as the fibre for each product.

Flavour without sugar

Flavour your foods with only herbs, spices, vinegar, citrus, garlic and ginger.

Balance treats

It’s okay to have dessert on the menu from time to time. Keep track of your carbs, cut back on starchy dishes for that meal, walk after eating and enjoy your food slowly.

Listen to your meter (or CGM)

Watch your blood sugar: Take note how certain foods cause your sugar to rise; cut down on those portions.

When to seek professional guidance

Even though the plan is suitable for most adults with diabetes, every individual is unique. Talk to our nutritionist when you:

G a new diagnosis or find your A1C climbing.
Are pregnant, feeding an infant or have kidney disease.
Want help combining cultural foods, foods with allergens or vegetarian and vegan meals with glucose targets.

What foods should Diabetics avoid to keep their blood sugar levels in check? In this informative video, we break down the key foods that can have a negative impact on diabetes management and offer practical alternatives to help you stay on track.

From hidden sugars to high-carb foods, we reveal what to watch out for and how simple changes to your diet can make a big difference. Whether you’re newly diagnosed or just looking to refine your meal choices, this video will give you the tools you need to take charge of your health. Don’t miss out on these essential tips!

Watch our informative video to learn “What foods should Diabetics avoid?”

The bottom line

A diabetes diet helps your energy levels, reduces risks and offers a way to enjoy foods you can keep in your diet for many years. Fill your plate with colourful vegetables, lean proteins, healthy carbs and healthy fats; watch what you eat; drink water; and space your meals throughout the day. If you think ahead and eat consciously, you’ll be able to enjoy every meal and maintain good blood sugar levels. Eating a healthy meal each day brings more health to you!

This article is for educational purposes only and not a substitute for professional and personalized medical advice. Always seek diagnosis and treatment from a qualified healthcare provider, which is specific to your own case.

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